Creatine Monohydrate
Creatine monohydrate is the single most studied performance supplement on the planet - proven safe and effective in hundreds of peer-reviewed trials.
What is it?
Creatine is a naturally occurring compound stored in your muscles as phosphocreatine. It helps regenerate ATP - your body's primary energy currency - during short, explosive efforts like sprinting, lifting and jumping. Supplementing simply saturates your muscle stores so you can train harder and recover faster.
Benefits
- ✓Increased strength and 1-rep max
- ✓Better power output and explosive performance
- ✓Improved muscle growth and lean mass
- ✓Enhanced recovery between sets and sessions
- ✓Potential cognitive and brain-health benefits
How to use it
- 1.Recommended dose: 3–5 g daily
- 2.Can be taken at any time of day - pre, post, or with a meal
- 3.Drink plenty of water (3–4 L/day)
- 4.Consistency is more important than timing - take it every day, including rest days
- 5.A loading phase (20 g/day for 5–7 days) is optional, not required
Important information
- Stay properly hydrated throughout the day
- Do not exceed recommended doses
- Supplements should complement, not replace, a healthy diet
- Consult a healthcare professional if you have kidney issues or are on medication
Frequently asked questions
Do I need a loading phase?+
No. Loading saturates muscles faster (~1 week vs ~3–4 weeks), but the end result is identical. 3–5 g daily works perfectly.
Is creatine safe?+
Yes. Decades of research show it's safe for healthy adults at the standard 3–5 g daily dose.
Can women use creatine?+
Absolutely. The benefits and dosing are the same. It does not cause bulkiness.
Can teenagers use creatine?+
Research suggests it's safe for adolescent athletes, but check with a doctor or coach first.
Will creatine make me bloated?+
Some people retain a little water inside the muscle, not under the skin. This typically settles within the first 2 weeks.